Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 436
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/15 + Staple

Workout Breakdown:

Warm-up
01 - 1-2 Step-Over Squats
02 - ISO Shoestring Lunges L
03 - ISO Shoestring Lunges R
04 - Windmill Sweeps
05 - Kang Squats
06 - Step-Up Swing Kicks

01 - Alt Rev Lunges (10)
02 - L2R Hi-Low Goblet Squats
03 - Alt Swing Catch Curtsies
04 - Alt Rev Lunges (20)
05 - Side Drop Switch Lunges L
06 - Side Drop Switch Lunges R
07 - Alt Rev Lunges (30)
08 - HEAVY DB Hip Thrusts
09 - Glutes Bridge Walks
10 - Alt Rev Lunges (40)
11 - U-Squat Lunge Hops
12 - Pivot Pulse Lunges
13 - Alt Rev Lunges (50)
14 - ISO Balance Hams L
15 - ISO Balance Hams R
16 - Alt Rev Lunges (60)
17 - Side Lunge Adductor Swings L
18 - Side Lunge Adductor Swings R
19 - Alt Rev Lunges (70)
20 - ISO DB Hip Thrusts L
21 - ISO DB Hip Thrusts R
22 - Alt Rev Lunges (80)
23 - Dual RDL Clean Squats
24 - RDL Crosses
25 - Alt Rev Lunges (90)
26 - Gravedigger Squats
27 - Sumo Pick-Drop Squats
28 - Alt Rev Lunges (100)

Cool-Down
01 - Kneeling Beast Threaders
02 - Alt Pin The Needle
03 - Quads Lizards L
04 - Quads Lizards R
04 - 90/90 Hip Shifts
06 - Glutes Stretch L
07 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared2/7e99250f7b62b0c9568de8d04a2c0bb8
Tip Us: https://buymeacoffee.com/millionairehoy

Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.